How can i avoid muscle soreness after intensive exercise (the next day)? More water?

Answers

Muscle soreness is caused by microscopic tears in the muscle fibers from activity. These microtears are a normal part of the exercise process and are necessary for adaptations and improvements to be made in muscular strength. When new exercise is done that the body is not accustomed to, or at a higher level of intensity, these microtears can be abundant and therefore cause increased muscular soreness. It is important to monitor your response to intense exercise as too much muscle soreness that does not subside after 2-3 days and is accompanied by swelling could be a sign of Rhabdomyolosis, which can cause serious kidney issues.

If regular muscle soreness is the issue, here are a few things you can do to help in the recovery process:

1. Cool down- make sure to cool down effectively and stretch after your workout. This will help move waste products out of the working muscles and into the lymphatic system for removal. Static stretching is also important in improving flexibility, which can hinder range of motion and cause further soreness.

2. Nutrition-be sure to fuel yourself properly before, during, and especially after your workout. Consuming a combination of complex carbohydrates and protein is important in muscle recovery. 30-45 minutes after your workout is the perfect time to be sure you’re refueled as this is when the cells are most receptive to refilling the glycogen stores that were just emptied during your workout.

3. Massage/Foam Rolling-a light massage or self-myofacsial release using the foam roller can also help in the healing process by mobilizing waste products and some of the inflammatory agents that are within the muscles during times of healing.

4. Hot tub/bath-jumping in a warm tub can be both relaxing and effective in the recovery department. The heat will help increase circulation and move the inflammatory chemicals through the system which can help to speed up the process.

5. Hydration-yes, hydration is also very important in the recovery process. It is important go into a workout hydrated and end the workout as hydrated as possible. Use your body weight before and after to see how much fluid was lost via sweat and drink 16-24 oz. for every pound lost.